WOD / Blog
08 October 2018
Warm-up: Coach’s Choice Strength/Skill: Power Clean (6-5-4-3-2-1) Start at 70% and get AHAP. Lift on a 3 minute clock. WOD: 5 Rounds 6 Power Cleans (135/95) 12 Kettlebell Swings (1.5/1) 24 Double Unders Stimulus/Focus: This WOD is meant to be moderate in load. It will be very grip intensive. Consider singles on […]
05 October 2018
Warm-up: Coach’s Choice Strength/Skill: Row mechanics WOD: 15 Minute AMRAP 5 Burpees 10 Sit Ups 20 Double Unders 100 Meter Run Stimulus/Focus: This WOD is meant to push you cardiovascularly. Aim for 6 rounds. Cool Down: Tabata Bar Hangs
04 October 2018
Warm-up: Coach’s Choice Strength/Skill: Get ready for Fran! WOD: Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups Stimulus/Focus: Benchmark WOD! Go for a PR! Cool Down: ROMWOD
03 October 2018
Warm-up: Coach’s Choice Strength/Skill: Deadlift (5 x 5 ) Use 85% for all sets. Lift on a 3-minute clock. WOD: 10 Minute AMRAP 5 Deadlifts (165/115) 5 Box Jumps (24/20) Stimulus/Focus: This WOD is moderate in weight and height. Aim for 15 rounds. Cool Down: Tabata Banded Stretches 4 Rounds Achilles […]
02 October 2018
Warm-up: Coach’s Choice Strength/Skill: Shoulder Press (3 X 3 ) Use 80% for all sets. Lift on a 2- minute clock. WOD: 21-18-15-12-9-6-3 Shoulder Press (65/45) Strict Push Ups RX+: 95/65 Stimulus/Focus: This WOD will be muscularly fatiguing. Plan strategic breaks to avoid muscle failure. Cool Down: 500 Meter Row
01 October 2018
Warm-up: Coach’s Choice Strength/Skill: Back Squat (20 Minutes to Find Your 1 RM) WOD: 9-15-21 Back Squat (95/65) Slam Ball (30/20) Stimulus/Focus: This WOD is meant to be light, fast and unbroken. Focus on quick transitions and aim for less than 8 minutes. Cool Down 4 Rounds 5 Burpees over the […]